MEN, LET'S GET PHYSICAL PHYSICALLY ACTIVE

MEN, LET’S GET

PHYSICAL — PHYSICALLY ACTIVE!

BY SUSAN GAY, M.A.ED., MCHES®

Many, if not all, of us have heard of or know the benefits of physical activity. We probably also have heard that adults need at least 150 minutes (2 ½ hours) of moderate-intensity aerobic activity per week and should engage in muscle-strengthening activity at least two days a week.1 I presume American Indian men are among those who possess that knowledge. The problem is, most times, knowledge doesn’t easily translate into action. For one, to act on what we know takes effort. In addition, a whole heap of other variables often must also be taken into consideration. Let’s admit it: behavior change is difficult, even when the desired outcome is in our best interest. So, men, my goal is not to lecture you on all the reasons why you should be physically active or bore you with a lot of statistics. I would much rather use this space to help you overcome barriers that may be preventing you from being physically active, by sharing health behavior change tips and helping you explore ways to incorporate physical activity into your daily routines, moving you from knowledge to action and adjusting your perception of it from dread and drudgery to achievable, fun, and culturally relevant.

In the technological world, there’s an app for just about everything. Similarly, in the field of health education, there are numerous models that assist with understanding, predicting, and explaining health behavior. The Transtheoretical2 is also known as the Stages of Change Model, because it takes into account that behavior change happens over time — in stages — and

explains how individuals and groups move towards implementing and maintaining health behavior change to achieve optimal health. Then, there’s the Health Belief Model 2, which proposes that personal perceptions or beliefs about a disease influence health behavior. So, let’s apply some of the constructs (concepts) of these two models to help you become physically active or more so.

The adage that “a man persuaded against his own will is of the same opinion still” must be taken into consideration with health behavior change. So, are you at the stage where you are ready to engage in physical activity? Do you believe that engaging in physical activity will benefit you despite the barriers that currently may be preventing you from taking action? If you aren’t quite ready, that’s okay; when you’re ready, you can review this article. However, if you answered yes to both, but you are not quite sure how to begin, below are some tips to assist you on your journey. Think of physical activity as a lifestyle journey, not as a destination you arrive at and are done. Physical activity is important at every stage of life of a man’s life for optimal physical, mental, spiritual, and emotional health. Enjoy the journey!

Behavior Change Tips to Help You Become and Stay Physically Active

1. Think of the types of physical activity you can or want to do. If you have a health condition and/or are on medication, discuss your plans with your medical doctor to determine your fitness level. 2. Plan fun, creative, and culturally traditional ways to incorporate physical activity into your lifestyle. Don’t punish or overextend yourself just for the sake of being physically active. 3. Ponder and write down what is currently hindering you from becoming physical active or becoming more physically active. Write down a possible solution to overcome each barrier you listed. 4. Be confident in your ability to overcome barriers and engage in physical activity. Self-efficacy (believing you can) plays a major role in how successful you will be in changing and maintaining the change. If you believe you can, with the correct tools, knowledge, and help, you most likely will succeed. If you believe you can’t, you most likely won’t succeed. 5. Start making small preparatory steps toward action based on the physical activities you have chosen. For example, buy affordable shoes that allow you to walk or jog comfortably; walk for 10-15 minutes during break time twice a day, as opposed to trying to fit an hour into your busy schedule. 6.Set up cues to remind you and encourage you to be physically active until it becomes part of your routine. For example, set your smart phone or watch to alert at certain times; set out your sneakers in a visible location; do an internet search to find and learn new information about the activities you have chosen or would be interested in. 7. Plan physical activities for different seasons of the year; having a variety of activities, such as indoor and outdoor activities, helps you to stay on track with your physical activity program throughout the year, no matter the season. For example, when frigid winter weather doesn’t allow you to cycle outdoors, you can switch to a stationary bike or treadmill. 8. Seek social support from persons who will encourage you,

CREATIVE AND CULTURALLY RELEVANT IDEAS FOR PHYSICAL ACTIVITY

• Choose from the many American Indian dance moves, and dance regularly at home or practice dancing for Pow Wows and other American Indian cultural events. • Cut down trees, prepare them, and make tepees for cultural events in the summer. • Teach American Indian boys and youth how to make and play drums. • Play stick ball and other traditional

American Indian sports with your children and relatives. • Garden in the spring and summer by planting traditional foods suited to your geographical location and/or by building compose piles, raised garden beds, a green house, a tool shed, etc. • Hike along trails, hills, and mountains, and seek out new sites to explore. • Mow the lawn on a specific day each week during the summer and rake and bag or mulch leaves during the fall. • Do chair exercises if are unable to do other types of physical activity or for indoor activity. • Walk around the room while checking your phone, or do sit ups, squats, and such types of activities while watching tv. • Talk a walk or jog with your dog and/or family and friends on specific days and at specific times. • Cycle, swim, skate, or engage in other types of safe and fun physical activities that increase your heart rate and get you moving.

especially when you experience setbacks, but will also hold you accountable to achieve your goal. 9. Plan for how you will deal with setbacks, such as changes to your schedule, inclement weather, personal loss or tragedy, illness, etc., to prevent total abandonment of your physical activity program.

1 "Physical Activity- Current Guidelines," Health.gov., accessed February 19, 2021, https://health.gov/our-work/physicalactivity/ current-guidelines 2 J. Hayden, Introduction to Health Behavior Theory (Massachusetts: Jones and Bartlett Publishers, LLC, 2009).

Susan Gay, M.A.Ed., MCHES® is a community health educator and a Master Certified Health Education Specialist. She is a program manager at Southern Plains Tribal Health Board where she manages two grants.